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  • W3D3 - Wednesday

    BW: 187 (!!!)

    AM Workout

    Bench
    155 x [email protected]
    170 x [email protected]
    180 x [email protected], 8.5, 9

    Leg press
    365 x [email protected]
    425 x [email protected]
    515 x [email protected]
    475 x 10

    DB BP
    75s x 10
    55s x 12, 12

    Calf Raises
    90lbs x 17, 14, 12

    Cable Chest Flys
    10-15 x 3 sets

    Felt these much more than the machine version

    Comment


    • W3D4 - Thursday

      AM Workout

      Long Run
      7 Miles / 57:29 (8:13 avg) @7

      PM Workout

      Erg
      1000m

      Pull Ups
      BW x 5, 10, 10, 9


      DB Back Flys
      15s x 15, 16

      V Sit UPS
      BW x 12 x 2

      Ab Wheel
      Bw x 15, 20

      French Press
      42.5 x 9
      35 x 12

      Tricep Pushdown
      35 x 13
      30 x 15

      Machine Curls
      55lbs x 15 x 2

      Sitting Hammer Curls
      15s x 15 x 2
      Last edited by AnonND; 09-25-2020, 10:54 AM.

      Comment


      • W3D5 - Friday

        AM Workout

        Deadlift
        275 x [email protected]
        305 x [email protected]
        325 x [email protected], 8, 9

        CGBP
        135 x [email protected]
        150 x [email protected]
        165 x [email protected]
        150 x 10 x 2

        DB Low IBP
        60s x 10 (-2)
        45s x 12, 12, 12

        Leg Exten.
        85lbs x 16, 13, 13

        Comment


        • W3D6 - Saturday

          AM Workout

          Sprints
          1 Mile Warm Up
          800m x 4 / 3:04; 3:09; 3:10; 3:08 - 1:30 rest
          1 Mile Cool Down

          Comment


          • W1D1 - Sunday

            BW: 186.2
            Waist: 33.7

            AM Workout

            HBS
            215 x [email protected]
            225 x [email protected]
            235 x [email protected]

            Press
            115 x [email protected]
            125 x [email protected]
            130 x [email protected] - Overshot

            RDL
            155 x [email protected]
            175 x [email protected]

            Lunges
            BW x 15
            70lbs x 12 x 2

            Machine Curls
            65lbs x 15, 13, 11

            French Press
            35 x 15, 13, 11


            I am back home and ready to start new programming. This time I'll be mixing in Powerbuilding template with a more advanced 4 day running program that is focused on improving 1 mile time. Both of the programs are 8 weeks, that I'll run concurrently. The goal is to lose BF, improve my 1 mile run time, and keep my strength. Objective goals are ~32.5 inch waist, 5:40 1 mile time, and similar 1RM numbers.

            Comment


            • W1D2 - Monday

              BW: 184.3

              AM Workout

              Easy Run
              3.1 Miles / 26:01 (8:13 avg) @7

              PM Workout

              Pull Ups
              BW x 5, 6, 7, 8, 9, 7

              Dumbell Press
              20lbs x 30, 35, 40, 45
              Last edited by AnonND; 09-28-2020, 11:00 PM.

              Comment


              • W1D3 - Tuesday

                BW: 185.1

                AM Workout

                Dead
                315 x [email protected]
                335 x [email protected]
                355 x [email protected] - Recent PR??

                CGB
                135 x [email protected]
                155 x [email protected]
                165 x [email protected]
                175 x [email protected]

                DB IBP
                65s x 10
                50s x 11 x 2

                Machine Curls Tempo
                55 x 13
                65 x 10 x 2

                V Sit Ups
                BW x 11, 9, 7

                Ab Wheel
                BW x 15 x 2

                W1D4 - Wednesday

                AM Workout

                Condition Run
                1 Mile Warm Up
                1 Mile x 2 / 7:10; 7:19 - 1:30 rest
                0.5 Mile Cool Down

                Run was slow today

                PM Workout

                Pull Ups - AMRAP 5 Mins @7

                KB Press
                35lbs x 25 x 4

                1 Mile Run










                Comment


                • W1D5 - Thursday

                  BW: 184.3
                  Waist: 33.6

                  AM Workout

                  Bench
                  175 x [email protected]
                  185 x [email protected]
                  195 x [email protected]
                  205 x [email protected] - Overshot probably could have done 6 but did not have a spotter

                  Hack Squat
                  95lbs x [email protected]
                  135lbs x [email protected]
                  155lbs x [email protected]

                  These are very hard

                  Deficit Pause Push Ups w/ Pause at Bottom
                  BW x 20, 17, 17

                  NHC
                  BW x 8, 8, 7

                  Ez Bar Curl
                  60lbs x 15, 13, 13

                  French Press
                  37.5 x 3 sets

                  Plank
                  1:30 Hold / 1:00 rest x 3

                  W1D6 - Friday

                  BW: 183.3

                  Long Run
                  6.3 Miles / ~52:00 (8:21 avg) @6

                  BW Avg: 184.6
                  Waist: 33.65
                  Cals: ~2170
                  Miles Ran: 14 Miles

                  W2D1 - Saturday

                  HBS
                  185 x 6
                  205 x [email protected]
                  225 x [email protected], 7, 7.5

                  Press
                  100 x 6
                  110 x [email protected] - No belt
                  120 x [email protected], 8, 8.5

                  RDL
                  135 x 10
                  155 x [email protected]
                  175 x [email protected]

                  Lunges
                  BW x 14
                  60lbs x 14 x 2

                  Ez Bar Curl
                  60lbs x 15 x 3

                  Calf Raises
                  95lbs x 12 x 3

                  French Press
                  35lbs x 3 sets

                  Comment


                  • W2D2 - Sunday

                    BW: 183.6

                    AM Workout

                    CGBP
                    135 x [email protected]
                    155 x [email protected] x 4

                    Low IDBP
                    65s x 12
                    50s x 12 x 2 - Easy

                    Deadlift
                    275 x 6
                    305 x [email protected]
                    315 x [email protected] x 3

                    Cable Row
                    42.5 x 16
                    50 x 15
                    60 x 12 x 2

                    Calf Raises
                    75lbs x 14 x 3

                    Ez Bar Curls
                    55lbs x 20, 15, 15

                    French Press
                    35lbs x 14, 11, 9




                    Keeping RPE around 7 this time around. Experimenting after listening to the podcast. I am not too concerned if my strength drops a bit since I am more focused on improving my run time right now and losing BF.

                    Comment


                    • W2D3 - Monday

                      AM Workout

                      Easy Run
                      3.2 Miles / 24:56 (8:10 avg) @6.5

                      PM Workout

                      Pull Ups - AMRAP 6 Mins
                      BW x ~35 reps

                      Ammo Can Press
                      35lbs x 30, 40, 40

                      V Sit Ups
                      10, 10, 8, 6

                      Comment


                      • W2D4 - Tuesday

                        BW: 183.6

                        AM Workout

                        Conditioning Run

                        1 Mile Warm Up
                        400m x 6 / 1:27; 1:22; 1:25; 1:25; 1:26; 1:25
                        1 Mile Cool Down

                        PM Workout

                        Chins
                        BW x 5, 6, 7, 8, 9

                        DB Press
                        20s x 20 + 10s x 20 x 3


                        W2D5 - Wednesday

                        BW: 184.3

                        AM Workout

                        Bench
                        155 x 6
                        175 x [email protected]
                        185 x [email protected], 7, 8

                        Hack Squat
                        95lbs x 10
                        135lbs x 10
                        185lbs x [email protected], [email protected]

                        Dips
                        BW x 13, 11, 11

                        Hamstring curl
                        10 x 3

                        Calf Raises
                        95lbs x 12 x 3

                        Ez Bar Curls
                        65lbs x 15, 15, 14

                        French Press
                        37 x 12, 10, 9

                        Comment


                        • W2D6 - Thursday

                          BW: 183.6

                          AM Workout

                          Tempo Run
                          1 Mile Warm Up
                          2 Miles Tempo / 7:30; 7:09
                          1 Mile Cool Down

                          Ran slow on the tempo today, should have tried to push a little harder

                          PM Workout

                          Pull Ups
                          BW x 5, 5, 13, 10, 8

                          Ammo Press
                          35lbs x 50, 40, 50

                          W2D7 - Friday

                          BW: 183.6

                          AM Workout

                          Long Run
                          6 Miles / 49:50 / (8:10 avg) @7

                          Legs felt heavy. Getting used to volume of running and lifting.


                          Total Miles Ran: 16.5 Miles
                          Avg BW: 183.6
                          ​​​​​​​Calories: 2100

                          Comment


                          • W3D7 - Saturday

                            AM Workout

                            HBS
                            185 x 6
                            210 x [email protected]
                            230 x [email protected], 7, 7

                            Press
                            100 x 6
                            115 x [email protected]
                            125 x [email protected], 7

                            RDL
                            135 x 10
                            165 x 10
                            185 x 10

                            Lunges
                            BW x 12
                            70lbs x 15 x 2

                            Calf Raises
                            115 x 12 x 3

                            Ez Bar Curls
                            65 x 15
                            75 x 12, 12

                            French Press
                            35 x 14, 11, 10

                            Comment


                            • W3D2 - Sunday

                              Deadlift
                              275 x 6
                              305 x [email protected]
                              320 x [email protected] x 3

                              CGBP
                              140 x 8
                              160 x [email protected] x 4

                              Low DB IBP
                              65s x 13
                              55s x 11, 12

                              Cable Row
                              50 x 16
                              60 x 12
                              70 x 12, 11

                              Calf Raises
                              95 x 15, 13, 11

                              Straight Bar Curls
                              55lbs x 12 x 3

                              French Press
                              35 x 14, 9
                              30 x 10

                              Comment


                              • W3D3 - Monday

                                BW: 182.5

                                AM Workout

                                Easy Run
                                4 Miles / 33:00 (8:15 avg) @6

                                Neutral Pull Ups
                                AMRAP 6 Mins

                                Ab Wheel
                                15 x 3

                                V Sit Ups
                                8 x 2

                                Comment

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